FITT Principle Guidelines

Once you are comfortable with the basic training techniques for performing strength exercises, follow the FITT Principle, illustrated in the Physical Activity Pyramid (Chapter 4, Figure 4-2), to set up your routine. The FITT guidelines for strength training are:

Frequency - 2 to 3 times per week for each major muscle group on non-consecutive days.

Intensity - the total weight lifted or the resistance applied.

Time - the duration of the exercise.

Type - equipment used and the exercises performed.

Two terms you need to know are repetition (rep) and set. A rep is a single lifting and lowering of the weight. For example, one rep of a leg curl is lifting your ankle toward your buttocks, pausing one second, then returning your ankle to the start position. A set is the number of reps performed without stopping to rest. For example, if you perform 10 leg curls, rest for 60 seconds, followed by another 10 leg curls, you would have performed 2 sets, each of 10 leg curls. When recording the number of sets and reps performed, write "sets x reps" (i.e., 2x10 for the leg curl example).

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